Cycling FTP Power Boost Training Plan (Intermediate 16 week Plan - Start any Monday) 3 workouts/wk

Average Weekly Training Hours 05:34
Training Load By Week
Average Weekly Training Hours 05:34
Training Load By Week

“Training for excellence, with excellent training.”

Windtrainer SessionAs you work your way through this training programme you'll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you'll be able to measure and see your progress.

Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE  in YOUR event at a higher level than you previously have.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRONMAN distance finishes and my success coaching hundreds of triathletes.

Starting anytime, this plan progresses through phases to build you to your peak performance. Each week contains three cycle sessions that will boost your FTP. To follow this plan you will require a Power Meter..

Prior to using this plan, you should be able to ride comfortably for 2 hours.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another event? I also have training plans for for specific events both cycling and triathlons.

Sample Day 1
1:11:00
107.5TSS
Bike - FTP Test

20min Level II WU; 3x 1min Level V, 1min Level I RI; 5min Level V TT; 10min Level I; 20min Level IV TT; 10min Level I CD; 10min Stretching

Sample Day 3
0:30:00
20.4TSS
Increasing Cadence

5min W/U Level II;
5min Cadence 85-90Rpm;
5min Cadence 90-95Rpm;
5min Cadence 95-100Rpm;
5min Cadence 100-105Rpm;
5min C/D Level II

Sample Day 5
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 6
2:00:00
87.1TSS
Bike - Long 2:00hr (Power)

Bike 2:00hr Level II; Finish with 10min Stretching

Sample Day 8
1:00:00
43.6TSS
Bike - Steady 60min (Power)

Bike 60min Level II; Finish with 10min stretching

Sample Day 10
0:30:00
Bike - 10x 30sec Single Leg Drills (SLD)

10min Warm Up Level II; 10x 30sec SLD, 30sec RI; 10min Cool Down Level I-II; 10min Stretching

Sample Day 12
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.